Weight loss and retention period
Physiological manifestation
Time calculation: after menstruation begins 1 ~ 7 days.
When menstruation comes, you begin to feel depressed, depressed, stressed and often depressed and angry for no reason. If there is insufficient sleep and excessive fatigue during this period, it is easy to have temporary pigmentation around the eyes; In the days when menstruation comes, the skin becomes very sensitive and the resistance drops. You may have physical pain and often feel bad. Coupled with the reduction of hormone secretion, the skin will become extremely dry and the pores will become coarse. This change usually disappears naturally on the fourth or fifth day after menstruation begins.
Accelerated weight loss program
-The recommended exercise time at this stage is 3-5 hours per week. Yoga to lose weight-don't try to lose weight by dieting or excessive exercise at this stage, but focus on "shaping". The early menstrual period is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat.
-You can choose gentle unarmed movements, such as simplified Tai Ji Chuan and Pilates.
-If you still feel restless before doing unarmed exercise, walking, jogging and slow skating are all helpful.
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Healthy slimming recipes:
-Although you are weak, you should not overeat. You can eat more iron-containing food and plant protein, which can improve the absorption of iron.
-Alcohol and spicy food, such as pepper, onion, garlic, pepper, ginger, cinnamon and barbecue fried food, should be banned.
-Avoid cold food, such as cold drinks, cold dishes, raw fruits and vegetables, etc., to avoid edema of lower limbs caused by poor blood circulation.
-Eat less sour food, such as sauerkraut, plums, plums, ebony, lemons, etc.
-There will be slight edema on the body and face. Don't eat salty food. Eating more foods containing magnesium and B vitamins, such as bananas and animal livers, can make the metabolism better.
-Drink plenty of boiled water to supplement the lack of water in the body.
Key tips
At this stage, the intensity and time of your weight loss exercise should not be excessive; At the same time, avoid taking part in sports that require skills and reaction ability, such as tennis, squash and other inappropriate sports, which will make you emotional because of mistakes.
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Weight loss peak period
Physiological manifestation
Time calculation: from the 7th day after menstruation to14th day.
Women usually ovulate on the first 14 day of menstruation. After the estrogen secretion reached the peak, it began to decrease at this time, while the progesterone secretion began to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein in the body, so the week before ovulation is the best time to do aerobic exercise. This is the best time of the month when you feel emotionally and physically energetic. You like sports and challenges.
Accelerated weight loss program
-Try to keep the frequency of exercise for 2 hours every day or every other day, and keep at least 7 hours of exercise every week.
The most effective way to lose weight is to ask a personal fitness trainer to help you make a weight loss exercise plan, let him know your physiological cycle, and he will help you achieve your ideal exercise state and weight loss goals during this time.
-Running, swimming and cycling are particularly easy to burn calories and are the best choices for people who want to lose weight.
-At this time, you can try various aerobic exercises that interest you, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.
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Healthy slimming recipes:
This is a very easy time to get fat. If you can't break down your calories quickly, they will turn into fat and stay in your body, so try to reduce the intake of high-calorie and high-fat foods.
Eating more foods that are beneficial to digestion and metabolism, such as wax gourd, celery and cold melon, can speed up your weight loss process.
I suggest that you can make a weekly diet plan so that you can get enough nutrition in these seven days without getting fat. In just seven days, it is easy to stick to it and get twice the result with half the effort.
Key tips
Even if you don't like aerobic exercise at ordinary times, try to do some, otherwise you may get edema and gain weight.
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The stationary period of weight loss
Physiological manifestation
Time calculation: after menstruation 14 ~ 2 1 day.
One week after ovulation, the effect of egg hormone becomes stronger, but the condition of muscle and skin becomes unstable because of the increase of lutein hormone secretion. You won't feel anything special during this time, but problems began to brew a week before the physiological period. Your sebum secretion increases and melanin is activated, which may lead to acne, and your mood may become ups and downs, sometimes calm and sometimes impatient.
Accelerated weight loss program
-It's still a good time to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve good slimming performance. At this time, it is recommended that you keep more than 6 hours of exercise every week.
-Treadmill, aerobics and some equipment exercises can help you burn calories during this time, and tennis and ball games are the best choices.
-If you don't have time to go to the gym, you can choose skipping as a way to lose weight, jumping more than 200 times every morning and evening, and the weight loss effect is very obvious.
-It's best to use the rest day to go outdoors for long-distance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.
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Healthy slimming recipes:
-Prepare for the next menstrual period and increase the intake of iron and protein.
-Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Eating enough high-fiber food can promote the excretion of estrogen and increase the content of magnesium in blood.
Eating some foods rich in B vitamins, such as walnuts and cashews, between meals helps to regulate menstruation and soothe the nerves.
Key tips
During this period, you can continue to do proper aerobic exercise, but be careful not to be overtired and cause muscle damage.
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A slow period of weight loss
Physiological manifestation
Time calculation: 265438+ 0 ~ 28 days after menstruation.
Progesterone secretion peaked in the third week and began to decline in the fourth week. You can do aerobic exercise for a longer time from the 20th to 24th day, but the exercise time, frequency and intensity should be gradually reduced from the 24th to 28th day. At this time, your feelings are more complicated, and your energy is still strong in the early stage, but you are easy to get tired in the later stage. Due to the influence of hormones in the body, the secretion of luteinizing hormone in women is very active, while the subcutaneous fat is active, the physical and mental state is unstable, and greasy and acne will appear on their faces. At this time, you will soon return to your original physiological state.
Accelerated weight loss program
-you can continue the previous stage of aerobic exercise and need some strength training at the same time. The exercise time can be kept at about 3 hours per week.
Recreational and competitive sports such as swimming can calm your mind and relieve PMS.
You might as well practice yoga for 30 minutes every day, which can make your body soft and calm. At the same time, proper pelvic stretching posture can promote blood circulation and reduce edema and dysmenorrhea.
-If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.
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Healthy slimming recipes:
-The diet one week before menstruation should be light, digestible and nutritious, and at the same time, enough protein should be taken. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.
-At this time, you will feel your appetite greatly increased. At this time, there is no need to deliberately diet. Just remember not to eat snacks and fried food, and don't eat supper before going to bed.
-eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.
-in the later stage of this stage, you can eat more appetizing and digestible foods, such as dates, noodles, and glutinous rice porridge.
-avoid salty food, so as to avoid the increase of salt and water storage in the body, edema and headache. It is recommended to start eating low-salt food 7 days before menstruation, and the above symptoms will be greatly alleviated.
Key tips
Try to avoid participating in sports that require skills and responsiveness. Too difficult and intense exercise will not accelerate weight loss, but may damage your health.
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Physiological period fruit lose weight
What fruit does menstruation eat to lose weight?
1, eat sweet oranges to reduce waist and abdomen fat, and can't eat cool fruits, such as cucumbers.
2. You can also eat hawthorn and grapefruit.
Grapes contain a lot of beautiful energy. For example, grape juice contains polyphenols, grape seed oil is rich in essential fatty acids, and red grape skin can promote skin firmness and stability. It is said that special varieties of red grapes have very special functions. Scientists have found a very high concentration of ingredients in red grapes. These ingredients can be taken orally or externally to increase the stability of connective tissue, improve the smoothness of venous blood vessel wall, and then reduce edema in tissue. They can also act independently, play an antioxidant role, scavenge free radicals, and then prevent cancer and aging.
The decline is also quite slow.
Pay attention to the diet during the physiological period and fasting period:
1. To prepare for the next menstrual period, we should increase the intake of iron and protein, and eat more foods rich in B vitamins such as walnuts and cashews between meals, which will help to regulate menstruation and soothe the nerves.
2. Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Eating enough high-fiber food can promote the excretion of estrogen and increase the content of magnesium in blood.
Recommended recipe for weight loss during physiological period: fruit salad
Ingredients: pineapple, apple, kiwi fruit, banana, tomato, cherry, red wine and sugar.
Exercise:
1. Dice pineapple, apple, kiwi fruit and banana, and divide tomato into 4 parts.
2. Add sugar and red wine, mix well and marinate 1 hour, and put in the refrigerator at the same time.
3, 1 hour, take it out of the refrigerator and put the cherries in it.
The second week after menstruation, that is, the first 14-2 1 day after the start of menstruation, is a flat and fast period to lose weight by using the physiological period. It is normal to delay the weight loss effect during this period. However, the fruit salad recipes during this period will also [1] help your weight loss plan, so that you can continue to lose weight without rebounding.
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Precautions for losing weight during physiological period
Q: It is not suitable for girls to exercise vigorously during their physiological period, so how can we prevent weight gain? I heard that there is a physiological diet. Does it really work? Is there any taboo to lose weight during physiological period?
A: The physiological period is a stage that girls need to pay attention to in the process of losing weight. During this period, changes in physical condition and mood will have a direct impact on the effect of weight loss, so it is best for girls to adjust their weight loss plans during the physiological period.
At present, there is indeed a set of physiological weight loss method circulating, which divides weight loss into four stages according to the physiological cycle (after menstruation 1-7 days is the slimming retention period, after menstruation 7- 14 days is the slimming peak period, after menstruation14-2/day is the slimming flat and fast period, and after menstruation 2/kloc). In these four stages, according to the physical condition and diet, the purpose of losing weight can be achieved. During slimming, foods rich in iron and fiber (such as spinach, kelp, fish, grapes, etc.) should be supplemented. ) with moderate exercise. The peak period and peak period of slimming are the best time to lose weight, and the pace of losing weight can be accelerated through dieting and exercise. During the slow slimming period, you can increase the amount of exercise to prepare for the next physiological period.
However, some medical experts pointed out that most of the decrease in physiological period is water, because from the 14 day of ovulation, estrogen enters the luteal phase to secrete lutein, which will cause water retention, so edema will occur. Therefore, it is normal for some people to gain weight 1 to 3 kg during physiological period, so the weight lost at this stage is also the weight of these waters. Therefore, girls should not lose weight obviously during the physiological period. They should adopt a moderate way to lose weight and avoid excessive dieting and a lot of exercise. The focus of this period is to adjust your physical condition and lay a good foundation for the next stage of weight loss.
There are some precautions during the physiological period: don't do strenuous exercise, choose soft and stretching exercise methods (such as Pilates and simplified Tai Chi). ); Controlling the intake of sweets, compared with ovulation period, appetite will increase before physiological period, mood will be anxious and unstable, and it is easy to consume too much sugar; Avoid taking diet pills. Once you have irregular menstruation, you should stop taking diet pills.